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rzen fce8fa4c17 Author the machine exercise circuit with props and corrected hip machine motions

Fourteen Planet Fitness machine exercises join the rig library, each with
authored motion, info page, and schematic equipment via the new props layer
(scene shapes, cables, bars, pads) rendered in lockstep by render.py and the
in-app figure renderer. Abductor and Adductor are authored face-on with the
real seated machine motion — knees-bent legs swinging apart/together against
knee pads — replacing the earlier middle-split depiction. The watch target
now bundles the figure renderer and motion rigs too.

Claude-Session: https://claude.ai/code/session_01LEoff8bXGBS83tK1c55Mf7

2026-07-06 16:29:31 -04:00

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Dead Bug

Anti-extension drill — the limbs move while the trunk stays perfectly still.

Category: Warm-up
Type: Anti-extension
Targets: Deep core (transverse abdominis), hip flexor control
Prescription: 8 per side, slow and controlled

Setup

Lie on your back. Arms straight up over the shoulders, hips and knees bent to 90°, lower back pressed into the floor.

Execution

Brace and exhale as you lower one arm overhead and the opposite leg toward the floor.
Stop just before the lower back peels off the floor.
Return under control and switch sides.

Cues

Lower back glued to the floor the entire time — that contact is the exercise.
Slow negatives; the reach out should take 2–3 seconds.
Ribs down, no flaring as the arm goes overhead.

Common Mistakes

Arching the lower back as the leg lowers.
Moving arm and leg on the same side.
Rushing reps and turning it into a flutter kick.

Progression

Heels sliding on floor → bent-knee reach → straight-leg reach → both legs lowering together → light weight held overhead

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